Free & no sign-up required
Your weight loss, simplified.
Enter your stats below and get your personalised daily calorie target instantly.
If known, enables the more accurate Katch-McArdle formula.
How active are you day-to-day? This sets your total calorie burn (TDEE).
How fast do you want to lose? This sets your calorie deficit on top of your TDEE.
Daily calorie target
1,659
Total Daily Energy Expenditure — your BMR multiplied by your activity level. This is how many calories you burn each day in total.TDEE 2,159·Basal Metabolic Rate — calories your body burns at complete rest, just to keep organs running. Calculated using the Mifflin-St Jeor formula.BMR 1,799 kcal
Weekly loss
0.45 kg/wk
−500 kcal/day deficit
Weeks to goal
—
Enter a target weight
BMIBody Mass Index — weight (kg) ÷ height (m)². A standard screening tool for body composition. Note: it doesn't distinguish muscle from fat.
27.8
Overweight
Projected weight
85 kg
Calorie target synced from your weight loss calculator: 2,000 kcal/day
Protocol
Fast 16 h, eat within an 8-hour window. The most popular entry point.
Eating window start
Calorie distribution — 2,000 kcal/day
24-hour window
About Trimgoal
Trimgoal is a free, no-sign-up weight loss calculator that gives you a personalised daily calorie target based on your body stats and goals. No ads, no upsells — just the maths.
How it works
We use the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest. If you supply your body fat percentage, we switch to the more precise Katch-McArdle formula, which derives BMR directly from lean body mass and is better suited to athletes or anyone whose body composition differs from the population average.
Your BMR is then scaled by an activity multiplier to produce your Total Daily Energy Expenditure (TDEE). We subtract your chosen weekly deficit from that number to give you a daily calorie target that keeps you on pace for your goal weight.
A note on scientific accuracy
These formulas are validated population averages — they work well for most people, but individual metabolism varies. Treat the output as a calibrated starting point. Track your actual weight over two to three weeks, and adjust your intake by 100–200 kcal if results diverge from the projection. When in doubt, consult a registered dietitian.